i want overall size - UK-Muscle Body Building Community

starboy · 30-05-2005, 01:12 PM

hello
can anyone help

i am 29, skinny as hell
5ft 11 and 3 quarters and about 130lb or just over 9 stone

this is wat i'm thinking of doing :

join a gym and go 3 days a week and do the basics

4 sets of squats
4 sets of bench presses

eat my normal diet of 3 meals a day and snacks inbetween

drink a proteinshake in the morning and before bed (any reccomendations welcome)

take tribulus and zma twice a day as well as my multivit,cod liver oil and gingsing

my aim is to get to 140lb in a month is this realistic
any advice is appreciated

**big** · 30-05-2005, 01:22 PM

Add some rows, and do 2-3 sets of each exercise instead of 4. Make sure you're adding weight to the bar each session.

Your problem is diet. You need to eat way way more. Whatever you're eating now to maintain your 130lbs weight, you'll need at least an extra 500-1000 calories a day to gain decent weight. Preferably more. Eat plenty of whole foods - as much as you can. Each meal should contain a meat (or fish), some carbs (rice or pasta) and some fats (oils).

Just chow down and eat mate. It's calories you need big-time.

Lee · 30-05-2005, 01:32 PM

No way youll put on 10lbs in 4 weeks mate.

If your serious about putting on weight, youll be looking to taking in 5-7 meals per day.

Training wise, 3 times a week, youll need to do more than squats and bench pressing.

Youll need to setup a proper routine eg.

monday - Chest & Triceps

Wednesday - Shoulders & Biceps

Friday - Back & Legs.

Might be an idea to train heavy and keep reps low, i find this works well for putting on size

good luck

starboy · 30-05-2005, 02:05 PM

cheers guys

in my inexperianced mind i think that t schedule is a bit specialised shouldnt i stick to really basic exercises to begin with lee???

when u said rows wat do u mean BIG????

**big** · 30-05-2005, 02:16 PM

Quote:

Originally Posted by starboy

cheers guys

in my inexperianced mind i think that t schedule is a bit specialised shouldnt i stick to really basic exercises to begin with lee???

when u said rows wat do u mean BIG????

Yes, 100% stick to basic exercises and full body workouts. Too many people switch to typical bodybuilding split routines and don't get the gains they could be getting by training correctly.

By rows I mean bent-over barbell rows. With the two exercises you're doing, and rows also, you'll be hitting all your body parts well enough for some awesome growth.

I would recommend switching between heavy and light workouts though. For example, your Monday and Friday workouts might be heavy, with your Wednesday workout less intense at only 80% of your Mon/Fri workouts with the same reps.

Timmy Smooth · 30-05-2005, 02:42 PM

I reckon you could add 10lbs in a month, mate. The problem is, the majority of it would be fat instead of muscle. Now that's no bad thing in itself, but what you're really after is 10lbs of lean muscle mass. Its worth being patient if you're after quality weight gains. Setting yourself targets is good, but if you're after the quality gain, I'd make a little leeway on your 4-week target.

There has been some ideal advice posted allready: go with it and good luck!

**Jimmy** · 30-05-2005, 08:06 PM

Quote:

Originally Posted by big

Yes, 100% stick to basic exercises and full body workouts. Too many people switch to typical bodybuilding split routines and don't get the gains they could be getting by training correctly.

I would recommend switching between heavy and light workouts though. For example, your Monday and Friday workouts might be heavy, with your Wednesday workout less intense at only 80% of your Mon/Fri workouts with the same reps.

bumping this

30-05-2005, 01:12 PM	#1 (permalink)
starboy Newbie Trainer Join Date: May 2005 Posts: 15	i want overall size hello can anyone help i am 29, skinny as hell 5ft 11 and 3 quarters and about 130lb or just over 9 stone this is wat i'm thinking of doing : join a gym and go 3 days a week and do the basics 4 sets of squats 4 sets of bench presses eat my normal diet of 3 meals a day and snacks inbetween drink a proteinshake in the morning and before bed (any reccomendations welcome) take tribulus and zma twice a day as well as my multivit,cod liver oil and gingsing my aim is to get to 140lb in a month is this realistic any advice is appreciated

30-05-2005, 01:22 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,511	Add some rows, and do 2-3 sets of each exercise instead of 4. Make sure you're adding weight to the bar each session. Your problem is diet. You need to eat way way more. Whatever you're eating now to maintain your 130lbs weight, you'll need at least an extra 500-1000 calories a day to gain decent weight. Preferably more. Eat plenty of whole foods - as much as you can. Each meal should contain a meat (or fish), some carbs (rice or pasta) and some fats (oils). Just chow down and eat mate. It's calories you need big-time.

30-05-2005, 01:32 PM	#3 (permalink)
Lee Made in Liverpool Join Date: Jun 2004 Location: Liverpool Posts: 1,047	No way youll put on 10lbs in 4 weeks mate. If your serious about putting on weight, youll be looking to taking in 5-7 meals per day. Training wise, 3 times a week, youll need to do more than squats and bench pressing. Youll need to setup a proper routine eg. monday - Chest & Triceps Wednesday - Shoulders & Biceps Friday - Back & Legs. Might be an idea to train heavy and keep reps low, i find this works well for putting on size good luck

30-05-2005, 02:05 PM	#4 (permalink)
starboy Newbie Trainer Join Date: May 2005 Posts: 15	cheers guys in my inexperianced mind i think that t schedule is a bit specialised shouldnt i stick to really basic exercises to begin with lee??? when u said rows wat do u mean BIG????

30-05-2005, 02:42 PM	#6 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	I reckon you could add 10lbs in a month, mate. The problem is, the majority of it would be fat instead of muscle. Now that's no bad thing in itself, but what you're really after is 10lbs of lean muscle mass. Its worth being patient if you're after quality weight gains. Setting yourself targets is good, but if you're after the quality gain, I'd make a little leeway on your 4-week target. There has been some ideal advice posted allready: go with it and good luck!